4th of july

FT:

250 Double Unders

56 Burpees

34 Hang Power Snatch, 95#

13 Standing Ab Wheel

1 Mile Run

LT = 31:47 in 2023 w/ 247 DUs

30:54

Aux Core

Neck Bridge with 25# Plate Rotations 3x8ea

Front Plank DB Drags 3x8ea @ 15#

Band Resisted Rotation w/ 20# Medball Hug 3x15ea

4 Way Deadbug w/ 5# DBs 3x10

Aux

Walk 20 minutes w/ 20# vest

Metcon

4 RFT:

10 Alt DB Power Snatch, 65#

10 DBall Cleans, 100#

9:35

Mayhem Aerobic 5.2

EMOM4: 100 meters in 18-19 secs

16,15,17,16

*Rest additional 3 minutes

150 meters x 4 in 26-27 secs

*Rest 1 minute between reps

26,25,27,27

*Rest additional 3 minutes

2 x 200 meters

First in sub 50 paced 

Second all out 33 secs or less

*Rest 3 minutes between

All Rxd. Second 200 in :32

Smolov 10.3

Back Squat

2x3 @ 250# - 290#

1x4 @ 325#

3x5 @ 345#

Aux Str

Side Lying DB Shoulder Lateral Pullover (w/ bent elbow) 3x15 @ 10#

Poliquin Step Ups 3x15

Back Extensions 3x15

Bent Over Alt BB Taps 3x10 @ 95#

Kneeling to Squat Front Plate Hold 3x6 @ 35#

Straddle seated Double Hip Flexor Lifts offs over 45# DBs 3x10

Mayhem Aerobic 5.1

1000 meters mod - 4:47

Rest 1 minute

400 meters mod - 1:55

Rest 2 minutes

1000 meters mod - 4:47

Rest 1 minute

400 meters mod - 1:55

Rest 2 minutes

400 meters mod - 1:55

Rest 1 minute

400 meters mod - 1:55

Rxd

*Wind in one direction and feels like 103

Metcon

1 minute on 1 minute off x 5:

Bike Cals x 15

Max Muscle Cleans, 95#

9-6-5-4-2

Mayhem Aerobic 4.2

5 Reps:

2 minutes mod

*Rest 15 sec between each rep

*Rest 1 minute between the 5 sets

First 5 sets total distance = 1850

Second 5 sets total distance = 1775

Total = 3625

*Rest 15 minutes

2x80 meters fast (Rest 2 mins between)

*Rest 2 minutes, then-

1x100 meters fast - :33 (sub :20 goal) - :15

*Rest 6 minutes

1 Minute for max distance 

LT 335

345

Smolov 10.2

Back Squat

3x3 @ 250# - 290# - 325#

3x3 @ 345#

1x3 @ 365#

Mayhem Aerobic 4.1

4 Sets:

500 meters mod/fast - 2:28

Rest 1 minute

500 meters mod/fast - 2:28

Rest 2 minutes

Rxd

Smolov 10.1

Back Squat

3x4 @ 230# - 270# - 310#

1x3 @ 345#
2x4 @ 335#

Mayhem Aerobic 3.2

8 Sets:

200 meter jog 1:15

300 meters fast 1:15

*Rest 1 minute between

All Rx'd except last 300 in 1:24.

*Lost legs and right side cramp

Strength

Seated Calf Raise 5x12 @ 45#

SL DB RDLs 3x8 @ 30#

BTB Cable laterals

3x12 @ 10# left

3x12 @ 7# right

Seated Cable Pancake 3x10 @ 40#

Machine prone Leg Curls 3x10 @ 100#

Machine seated Leg Extension 3x10 @ 100# - 110# - 120#

Lat Pulldowns w/ wide grip V bar 3x10 @ 140# - 150# - 160#

Rope Tricep Pulldowns 3x10 @ 100#

Seated Cable Row 3x10 @ 150#

Seated Machine Bicep Curl 3x8 @ 60# (more for the stretch)

Seated Machine Dip Pushdown 3x10 @ 130# - 160# - 190#

Smolov 9.3

Back Squat

2x4 @ 250# - 270#

5x4 @ 310#

Mayhem Aerobic 3.1

3 Sets:

300 meters mod/fast 1:32

300 meter jog 1:50

600 meters fast 3:04

15 sec rest

100 meter walk - ~1:15

Rxd

Tried to pace at those times, first 600 in 2:44 then slower for last 2

Mayhem Aerobic 2.2

4 sets of 4 minutes at moderate pace

*Rest 1 minute between

Target distance = 770

Rx'd

Yoga Core

Smolov 9.2

Back Squat

1x3 @ 230#
1x3 @ 270#

1x4 @ 310#

1x3 @ 345#

2x5 @ 325#

Mayhem Aerobic 2.1

4 Sets:

200 meters fast :53

200 meter walk - ~1:15 per 100m

500 meters fast 2:20

15 sec rest

100 meter walk

200s sub :50, 500s sub 2:10

Smolov 9.1

Back Squat

1x3 @ 250#

1x4 @ 290#

3x4 @ 325#

1x5 @ 325#

Yoga Core

Aux

Reverse Sled 5 minutes @ 70#

Mayhem Aerobic 1.2

5 Sets:

100 meters mod - :33

300 meters mod/fast - 1:31

200 meters fast - :53

*Rest 3 mins between

Rx'd

Mayhem Aerobic 1.1

Run 6 minutes for max distance

LT = ~1375 meters

1390 meters

Smolov 8

A1.  Snatch Pull + Power Snatch 5x2 @ 95# - 115# - 125# - 135# - 145#

A2.  Depth Jumps 5x4

B.  DB Bulgarian split squats 3x8 @ 60# - 65# - 70#

C.  Elevated Speed Skater Squats 3x8 @ 15# DB

D.  Machine SL Squish the Bugs (Glute/Hip ext rotators) 3x10 @ 30# - 40# - 40#

Hanging Tough Challenge

Max one hand hang from a pull-up bar.

Left arm hang - 119.9 sec

Right arm hang - 9.3 sec

Aux Core

Front Plank with forearm punch onto ball 3x10ea

DB Reach Under to Extension 3x10ea @ 10#

DB Pullovers 3x12 @ 45#

3 Sets, each leg at once:

Side Lying MF Hip Flexion to ER to Extension x10 @ 5#

Supine MF SLR into Abduction/Adduction x5 @ 5#

Supine Elevated MF Hip Flexion 3x10 @ 15#

Metcon

6 RFT:

24 KBS, 1.5 pood

12 Burpees

11:54

Smolov 7

A1. Strict Pullups 4x6 @ BW

A2. Seated Box Jumps 4x4 @ 24"

B. Pause Front Squats (2 sec in bottom) 4x3 @ 185# - 195# - 205# - 215#

B2. DB Neutral Grip Incline Press 4 sets: 60# x 10, 65# x 10, 70# x 10, 75# x 8

C. Clean Pull + Power Clean 5x2 @ 135# - 155# - 165# - 175# - 185#

Directly into 5 Squat Jumps, 35# DBs

D1. QL Raises 3x10 @ 30# DB

D2. Supine Ring Pullups (feet elevated) 3x10 @ BW

Smolov 6.2 + Metcon

Back Squat - Build to heavy single

275# - 315# - 335# - 350# - 370# - 385#

3 cycles, 3 mins each:

5 strict pullups

7 thrusters, 95#

*rest 3 mins btwn

3R + 2, 2R + 5 + 2, 2R + 1

Metcon Aux

Cals Bike 50-40-30-20-10

*Work rest 1:2

1:49, 1:53, 1:11, :35, :14

Single Leg Adductor Squats (opposite leg elevated) 3x8 @ 45# DB

Reverse lunge step through (down leg w/ medial band resistance) 3x8

Landmine Speed Skater Squats 4x10 @ BB + 10#

Str Core

L Seated BB Press 45# x 25, 65# x 20, 85# x 12

DB Rows 3x10 @ 85#

DB Neutral Grip Bench Press 3x10 @ 75#

BB Rows shin to gut 3x6 @ 185#

Jefferson Curls 3x8 @ 15# DBs

Stir the Pots stability ball 3x10

Smolov 6.1

MF Fire Hydrants 2x15 @ 10#

MF Clamshells 2x10 @ 10#

Hip Flexor Pulses 2x20

Back Squat - Build to heavy single

Singles @ 340# - 365# - 375#

Nordics 3x5 

MF Prone Hamstring Curl 3x10 @ 20#

Aux/Str

Poliquin Step Ups 4x15

Donkey Calf Raises (Belted) 4x25 @ 45#

With MF, each leg all at once, 3 sets each leg:

A.  Side Lying Abductor Raise x10 @ 10#

Standing Lateral/Abductor Raises x10 @ 10#

B.  Standing Bent Over Glute Kickbacks x10 @ 15#

Kneeling Glute Kickback Raises x10 @15#

Battling Ropes, 20 on 10 off x 5 rounds:

Squat alternating waves

Double Slams

Sweepers

Side Tosses

Aux

Forearm Circuit, 3 sets:

Standing Flexor Curl x12 @ 5#

Straight Arm Single Arm DB Extensions x15 @ 10#

Single Arm Pronation/Supination x10 @ 2.5#

Stability ball leg curls 3x15

Kneeling Ab Wheel jumps 3x10 change distance each set

Smolov 5.4

Back Squat 10x3 @ 305#

Aux

3 Sets:

Band Assisted Reverse Nordics x12
Squat DB Y Raise + Hip IR x6 @ 5#

Seated DB Press + Bilateral Hip Flexor Raises x10 @ 10#

Kneeling Cossack + Hamstring stretch x8

3 Sets:

Seated Hip IR + SL Hip Flexor Raise x8

Down Dog + Lunge x5

Seated 90/90 Hip IR no hand support x3

Str

3 sets, 10 reps each:

DB 3 point raise @ 10#

DB bent over rear delt fly w/ pulse @ 10#

DB circle press @ 5#

3x10 @ 5#:

MF Seated Hip Flexor Lift offs

MF Supine Straight Leg Raises

Seated DB Super ROM laterals - myorep @ 8#

Set 1 - 25 reps

Set 2 - in mini sets of 15-6-4

BTB Cable laterals

3x10 @ 15# left

5x10 @ 7.5# right

Deadlift 10-10-7-7-3-3-3 @ 245# - 285# - 305# - 315# - 340# - 365# - 370#

Smolov 5.3

SL banded hip thrusts 2x15 @ green

Back Squat 7x5 @ 300#

MF standing hamstring curls 2x15 @ 20#

Metcon

FT:

15 Power Snatch, 115#

30 Cals Bike

15 Power Snatch, 115#

4:28

Str

Bench Press every 30 secs for 10 minutes @ 205#

Deadlift every 30 secs for 10 minutes @ 315#

Snatch Shrugs 5x5 @ 225#

Clean Shrugs 5x5 @ 265#

Machine Leg Press Seated Calf Raises - Drop Sets 20-15-10 @ 80#-60#-40# x 3

Smolov 5.2

Back Squat 5x7 @ 295#

GHD Situps 3x20

Back Extensions 3x20

Field

4 sets not timed:

KBS, 1.5 pood x 20

KB Goblet Squats, 1.5 pood x 15

Run 100 yards and back

Front Plank x 45 secs

*Short rest btwn sets

35 tire flips

Smolov 5.1

Hip Flexor Pulses 3x20

Back Squat 4x9 @ 290#

Iso Tib:

Anterior - 3x25 @ 10#

Inversion - 3x20 @ 5#

Eversion - 3x20 @ 5#

Field

Miller Test

LT = 47

PR = 53

45

*Wind and not all out

3 x 100 yard Empty prowler push

Str Aux

3 sets:

Seated SL Hip Flexor Sit Ups (toe under DB, opposite leg tucked) x10 @ BW

Side Lying MF Hip ER x 12 @ 5#

Side Lying MF Hip IR x 12 @ 5#

1 set ea side:

MF Hip IR/ER CARs drop set 15# - 10# - 5# - BW x 10 - 8 - 8 - 10

1 ea side:

MF Hamstring Curl dynamic EQI @ 10#

1 min on, 30 sec off, 30 sec on

Metcon

FT: 

3 rounds:

50 Double Unders

10 Deadlifts, 225#

2 rounds:
50 Double Unders

10 Deadlifts, 275#

1 round:
50 Double Unders

10 Deadlifts, 315#

*12 minute CAP

5R + 12

Smolov 4.4

Back Squat 10x3 @ 300#

Lat Pulldown Front 3x10 @ 150#

Track Metcon

4 RFT (first 2 rounds w/ 20# vest):

Run 400 meters

25 Pushups

50 Air Squats

19:48

*Wind rough in one direction

Smolov 4.3

Back Squat 7x5 @ 295#

Full GH Raises 3x6 @ BW

Metcon

Tabata KBS, 1.5 pood

Tabata Pushups

96, 68

Smolov 4.2 + Str

DB Reach under to extension 3x10 @ 10#

DB Neutral Grip Bench Press 3x10 @ 70#

Back Squat 5x7 @ 290#

Supine Cable Double Hip Flexion 3x12 @ 50#

Metcon - The Ghost

6 Rounds for reps:

1 Min Cal Row

1 Min Burpees

1 Min DUs

*Rest 1 min between rounds

LT = 535 (107-99-84-86-83-76)

Total = 460 (89-91-78-67-65-70)

*Too many DU breaks and conditioning down

*Better than first time which was 455

Smolov 4.1 + Str

Seated Cable Pancake 4x10 @ 55#

Strict Pullups 5x6 @ BW

Machine Rows 2x10 wide, 2x10 narrow @ 75#

Back Squat 4x9 @ 285#

Behind the head kneeling rope pulldowns 3x10 @ 55# - 60# - 65#

Half kneeling cross lat pulldowns 3x10 @ 25# - 27.5# - 27.5#

Single Arm kneeling lat pulldowns 3x10 @ 20# - 25# - 25#

Bike

Max Cals in 2 minutes - 59

Previous: 51 in 1 min, 102 in 5 mins, 162 in 10 mins

Metcon

For time:

2 rounds of:

12 burpees

12 power cleans, 95#

12 burpees

12 thrusters, 95#

2 rounds of:

12 burpees

12 power cleans, 115#

12 burpees

12 thrusters, 115#

2 rounds of:

12 burpees

12 power cleans, 135#

12 burpees

12 thrusters, 135#

Time cap: 16 minutes

2R + 12 + 12 + 12 + 5

Total reps = 137

* Been awhile since doing thrusters (R shoulder)

Smolov 3.4

Tib Bar 3x30 @ 25#

DB External Rotator 1x15 @ 10#, 2x10 @ 15#

Back Squat 10x3 @ 295#

Aux Cor

3 Sets x 1 min each, no rest between sets:

Straight Leg Hip Lifts
Hollow Hold Scissors
Flutter Kicks w/ DB OH

2 sets per leg:

Hip Flexors x75 directly into...
Band Resisted High Knees (band around waist), in place, x10 sec

Metcon

 4 Rounds for reps:

40 seconds of dumbbell push presses, 45#
20 seconds of rest
40 seconds of dumbbell deadlifts, 45#
20 seconds of rest
40 seconds of double-unders
20 seconds of rest

Rd 1-   86

Rd 2-   81

Rd 3-  77

Rd 4-  72

Total-  316

Smolov 3.3

Poliquin Step Ups 4x15 @ BW

Knee jumps 3x3

GH Raises 3x8 

Back Squat 7x5 @ 290#

MF Standing Glute Kickbacks 2x15 @ 15#

MF Clamshells 2x15 @ 5#

Core Aux

3 Sets x 1 min each, 1 min rest between sets:
Kneeling Ab Wheel

L Seated Bicycle Kicks w/ PVC OH 

Reverse Crunch Pulses on bench w/ 10# ball btwn knees

3 Sets:

Standing MF Hip Flexors 3x20 @ 15#

Seated Hip Flexor Lift Offs over KB 3x10

3 Sets:

Band Resisted Fast SL Step Ups 3x10 

Hip Flexor Lift Offs, standing 3x10

Supine Extended MF Hip Flexors 2x15 @ 5#

Sta

Reverse Sled 55# x 10 minutes

Smolov 3.2

Rear Neck 3x15 @ 55#

Side Neck 3x15 @ 45#

Back Squat 5x7 @ 285#

Track - cooper test

Run max distance in 12 minutes

Just over 2200 meters

*Paced not all out

Smolov 3.1

Back Squat 4x9 @ 280#

Nordics 3x2

Aerobic

 EMOM 30:

1 - 1 Power Clean, 185#

2 - Max Cals Rower

3 - Rest

11-12-10-12-14-14-14-11-11-12

Total = 111

Forearm Roller

Flexion 4 sets @ 15#

Extension 4 sets @ 5#

Str Aux

Machine Rope Pull Throughs 3x10 @ 50#

DB Butterfly 3x20 @ 25#

Cable Pancake 3x12 @ 50#

Couch Stretch Pulses 3x20

Banded High Hip Adductions 3x20 @ thin red

Strict Pullups 3x6

Donkey Calf Raise (belt) 3x25 @ 45# 

Smolov 2.2

Back Squat

1x12 @ 135#

1x8 @ 185#

2x5 @ 235# - 285#

2x2 @ 315# - 335#

Smolov 2.1

Back Squat

1x10 @ 135#

1x7 @ 185#

3x5 @ 225# - 275# - 315#

Metcon

3 RFT:

80 Double Unders

4 DBall Cleans, 100#

15 Cals Bike

9:34

Out with the old in with the new

Forever love

Metcon

AMRAP 10:

5 Hang Power Cleans, 135#

20 second L Sit

6R + 3

Smolov 1.3

Back Squat

4x5 @ 275#

1x3 @ 300#

2x2 @ 315#

1x1 @ 340#

Metcon

EMOM 8:

1 - 20 Cals Bike

2 - 20 KBS, 1.5 pood

3 - 20 Cals Bike

4 - 20 KBS, 1.5 pood

5 - 15 Cals Bike

6 - 15 KBS, 1.5 pood

7 - 15 Cals Bike

8 - 15 KBS, 1.5 pood

Smolov 1.2

QL raises 3x10 @ 25#

Behind the Neck Lat Pulldowns 20 @ 105#, 15 @ 120#, 10 @ 135#

Back Squat

3x8 @ 225# - 255# - 255#

1x5 @ 275#

2x2 @ 300#

1x1 @ 320#

Nordics 

1x5, 3x3

Smolov 1.1

Back Squat

3x8 @ 205# - 225# - 255#

1x5 @ 275#

2x2 @ 290#

1x1 @ 315#

Finally can back squat again!

Aux Mob

PVC Single Side Banded Rotations

T Spine Standing Forward Bend Cat Cow w/ weight belt + 25#

Kneeling Saxon Side Bends w/ PVC

Squat Rack Mobility:

Hanging Side Bend

Javelin Thrower Stretch

Single Sided Hanging Cobra

Active Hip Extension

Standing Alt Back Bend Touches

Swing to Back Bend

Drop Ins

Str Aux

Straddle Hip Flexor Leg Lifts 3x10

Straddle Jefferson Curls w/ Single DB 3x10 @ 15#

3 Sets:

Alt Cossack w/ 5# DB x5ea

Staggered Stance DL to Muscle Clean w/ 15# DBs x 6ea

Squat Pivot Press w/ 10# DBs x 5ea

MF Iso Hip Flexion Hold w/ Hip ER @ 10# x 1 minute ea

Metcon

3 RFT:

800 meter Run

80 Air Squats

19:48

*30 deg and windy af 

Str

Hip Flexor Pulses 3x20

DB butterfly 3x20 @ 25#

Seated cable pancake 3x15 @ 40#

EMOM 10:

Strict Pullups x 3

Clean Pull 5x3 @ 185#

Snatch Pull 5x3 @ 155#

BB Rows shin to gut 3x6 @ 175#

Supine Cable Double Hip Flexion 3x12 @ 50#

Reverse Hypers 3x12 @ 140#

Aux Str

Heel Elevated Banded Squats 3x10 @ green

Banded Elephant Walks 3x15 @ thin red

Banded Reverse Lunges 3x8 @ green

Banded Knee Extensions 3x30 @ green

MF Seated Hip Flexed Knee Extensions 3x25 @ 5#

Metcon

10 RFT:

4 DBall Cleans, 100#

10 Cals Bike

10:45

Hike steamboat springs

Metcon CF steamboat springs

3 RFT:

10 Shuttle Run (25' and back), touch floor with hand, both feet beyond line

100' Walking Lunge, single DB, 50#

1 minute Wall Sit, ok to break up

13:09

Ruck

Walk 20 minutes w/ 20# vest

Str/Aux

SL Step Downs 3x10 @ 15# DBs

Banded SL Hip Thrusts 3x15 @ green

Banded Side Clam Raise w/ straight leg hip abduction 3x10 @ mini blue

Side Lying Banded Hip adductions 3x15 @ thin mini blue

Scarecrow DB Floor Press 3x8 @ 45#

Metcon

Each interval AFAP:

GHD Situps x 30

20 Cals Bike

Double Unders x 100

20 Cals Bike

120 meter Farmer Walk, 45# DBs

20 Cals Bike

Front Plank x 90 sec

20 Cals Bike

*Rest 2 minutes between each interval

Total time = 17:39

Work time = 11:39

Metcon

30-20-10 FT:

KBS, 1.5 pood

KB Goblet Squat, 1.5 pood

5:18

Aux

3 Sets:

Supine 90 degree Shoulder ER to IR x12 w/ 45# BB

Incline Bench Supported Shoulder Rotations x10 w/ 2.5# plates

Bent Over BB Shoulder Extensions x8 w/ 45# BB

3 Sets: 

BB Jefferson Curls x6 @ 135#

Stability Ball Band Resisted Spine Extensions x12 @ red